Monday: WOD: “IN HOUSE COMP #1 2015”
“STRONG MAN’S ALLEY”
400M RUN
10 DEADLIFTS(225/155)
10 BURPEES
10 PULLUPS
3R4T (15 MIN CUTOFF)

Tuesday: WOD: “Backwards”
100 DU : 90 Situps : 80 Squats : 70 Lunges
60 Supermans : 50 KBS : 40 Box Jumps
30 Burpees : 20 Toes to Bar : 10 HSPU
for time…
(35 min cutoff)

Wednesday: WOD: “IN HOUSE COMP #3 2015”
“NEED FOR SPEED”
500M ROW (BUY IN)
4 ROUNDS OF :
10 DOUBLE UNDERS/8 BOX JUMPS
8 SNATCHES/8 WALLBALLS
8TTB
1K ROW (CASH OUT)

Thursday: WOD: “Lahcen”
800m Run : Deadlift (10k#/7k#)
400m Run : Squat (5k#/3.5k#)
200m Run : STOH (2.5k#/1.75k#)
for time…
You pick reps and weights for total pounds; one bar, no rack

Friday: 4 EMOM Push Press/8 min
WOD: “MoCrossFit”
10 Pullups ; 10m Sled Push; 10 KBS
20 Double unders; 10 Deadlifts
12 min AMRAP

Saturday: WOD: “PARTNER LADY”
10 Power Cleans (135/95)
15 Box Jumps (24/18)
20 Squats
10R4T